Intermittent Fasting: The Basics

You may have heard talk of intermittent fasting. Lately, it’s been experiencing a surge of popularity in the health and fitness community.

Life hackers are quite taken with it because it simplifies their eating. Regularly skipping some meals means fewer dishes to plan, cook and wash up!

Let’s dive straight into the nitty-gritty of this trend.

What is Intermittent Fasting (IF)?

Broadly speaking, intermittent fasting is a way of structuring your daily food intake into periods of eating and periods of fasting (not eating).

Intermittent fasting can’t quite be classified as a diet, since it doesn’t tell you what you can eat, only when you should consume your calories for the day. So, it’s more accurately an eating pattern or a tool for weight loss.

Don’t worry, this does not mean starving yourself!

Have you ever waited until brunch o’clock to eat in the morning, say at 11am, having had dinner at around 7pm the night before? Providing you didn’t have a ton of snacks after dinner, you managed a 16-hour fast without even trying!

Intermittent fasting includes all sorts of fasting methods. The most popular is 5:2, where you restrict your daily intake to 500-600 calories on just two days a week. Other IF variations include eating all your calories within a 7-9 hour window each day, and even taking regular 24-hour fasts.

There are many methods to experiment with, so you can find what works with your body and natural rhythm. (Check out our post 5 Intermittent Fasting Methods for more info on the ‘how’ of IF.)

Why Would I Try Intermittent Fasting?

First of all, intermittent fasting is not for everyone. All bodies are different, and you need to focus on finding what works for you, rather than following a trend.

However, intermittent fasting enthusiasts claim all sorts of health benefits from regularly fasting, from brain health to weight loss, and even delaying the aging process. Studies (like this one and this one) are finding that fasting sends you into a ‘fat-burning’ mode called ketogenesis, which changes the way your metabolism and cells function.

Note: While IF is not about caloric restriction, it is assumed that the calories you do eat within your time frame will be healthy, nutrient-dense, high-quality foods. Translation: Even with IF, you will not lose weight on a diet of burgers, fries and ice cream. It’s not magic.

Food journals can be a great way to keep track of what you’re eating while on IF, as well as what your diet might be missing. A bright, colourful plate is a good thing to aim for, and can make your weight loss journey more fun!

Things to bear in mind about IF

You can have too much of a good thing

If you give fasting a go and love how it makes you feel, you might think upping your number of fast days will only speed your weight loss journey.

This is not quite right. Some people do find success with alternate day fasts, in effect eating one day ‘on’, one day ‘off’, but overdoing your fast can actually damage your metabolism and stall progress.

You don’t want to freak out your body by depriving it of calories for too long. It might start adapting to hold onto extra fat instead, and then you’re just hungry and tired for no reason.

Women, take extra care

No, I’m not being sexist. There is evidence to suggest that intermittent fasting may not be as great for women as it is for men. Some women report their periods stopping while on IF, and it’s not recommended if you’re pregnant, breastfeeding, or trying to conceive.

As a woman, I feel pretty confident with the less hardcore methods of IF, like 16/8 and 5:2. I’m not as keen to include full day fasts in my weekly schedule (mainly because I don’t have the willpower and I get super hangry). Just be careful if you do and consult with a doctor if you have any concerns.

All in all, experts reckon it’s very unlikely for fasting to go wrong for a healthy, well-nourished adult. After all, it’s nothing more than not eating for a few extra hours. Unless you’re severely undernourished or underweight, you’re not going to die.

Don’t forget your mental health

As I always say, drastic changes in eating patterns or caloric intake is not for every body and it’s not for every mind. If you have suffered from disordered eating in the past, or think you might be susceptible to obsessing over food and calories, it’s probably best not to risk it.

Just proceed with caution and self-awareness. Consult closely with a doctor, nutritionist or counsellor before starting, and keep a very close eye on your mental wellbeing at every stage of the process.

It is not worth straining your relationship with food and yourself to lose a few extra pounds. Beach season is not that big of a deal. Look after yourself.

That’s it for today!

We’ve covered the basics of intermittent fasting, and explored some of the ways people are incorporating fasts into their routines. Again, there is no pressure to try this technique, it’s just one of many ways you can reach your personal goals.

As always, eXtreme nutritionist Emily is here to answer any questions you might have about IF while in Cabarete. Booking some one-on-one time with Emily is a great way to safely kickstart some good habits on your active holiday!

Join us next time as we get deep into the science of what goes on in your body when you’re fasting.

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